Exams ka darr (Exam Fear) bilkul normal hai — iska matlab hai aap care karte ho. Problem darr hona nahi, darr ko handle na kar paana hota hai. Chaliye isey simple, practical tareeke se samajhte hain.
😟 Exams ka darr kyun hota hai?
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“Fail ho gaye toh?” ka khayal
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Syllabus zyada, time kam lagna
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Yaad karne ke baad bhi bhool jaane ka darr
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Parents/teachers ki expectations
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Pichhle exam ka bura experience
👉 Darr future ke andaze se hota hai, present ki taiyari se nahi.
Darr ko control karne ke 7 practical tareeke
1️⃣ Darr se ladne ki nahi, usey samajhne ki zarurat hai
Apne aap se poochiye:
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“Mujhe exactly kis cheez ka darr hai?”
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“Fail, kam marks, ya comparison?”
Jab darr ka naam mil jaata hai, woh aadha kam ho jaata hai.
2️⃣ Perfect padhai nahi, enough padhai ka goal rakhiye
❌ “Sab kuch 100% aana chahiye”
✅ “Itna aana chahiye ki pass + confident rahoon”
Perfection exam ka sabse bada dushman hai.
3️⃣ Dimag ko jhoot pakadna sikhaiye
Dimag ke common jhoot:
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“Main kuch yaad nahi rakh paata”
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“Sab mujhse zyada smart hain”
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“Paper bahut tough aayega”
✍️ Ek copy mein likhiye:
Fact: Main itna syllabus complete kar chuka/chuki hoon.
Facts darr ko chup kara dete hain.
4️⃣ Padhai ka darr action se kam hota hai
Sirf sochne se anxiety badhti hai.
10-minute rule use karein:
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Bas 10 minute padhna start kijiye
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Zyada tar cases mein flow ban jaata hai
Start karna = 50% darr khatam.
5️⃣ Exam se pehle yeh 3 cheezein zaroor karein
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📌 Last moment mein naya topic nahi
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📌 Sirf short notes / keywords
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📌 Deep breathing (4–4–6 rule)
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4 sec saans
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4 sec hold
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6 sec chhodna
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6️⃣ Exam hall mein agar panic aaye
✔ Pen neeche rakhiye
✔ Aankhein band
✔ 5 deep breaths
✔ Paper ka sabse easy question pehle
Panic body mein hota hai, knowledge dimaag mein — dono alag cheezein hain.
7️⃣ Ek sach jo koi nahi batata
Exam aapki zindagi ka verdict nahi hota.
Yeh sirf ek snapshot hai — aapki poori kahani nahi.
Bahut successful log exams mein average ya weak rahe hain.
🌱 Ek chhota sa mantra
“Mujhe sab yaad rehna zaroori nahi,
mujhe jo aata hai usey shaanti se likhna hai.”
Board Exam Anxiety Control System
PART 1: Darr ko Todne ka Framework (5 Minutes Daily)
1️⃣ “Worst Case” ko sach bana kar dekhiye
Copy mein likhiye:
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Worst case: “Marks kam aa gaye”
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Reality: Compartment / improvement / reattempt ka option hota hai
👉 Jab dimaag dekh leta hai ki zindagi khatam nahi hoti, darr kam ho jaata hai.
2️⃣ Comparison Detox (Board Exam Rule)
❌ “Woh kitna padh raha hai”
❌ “Uske marks kitne aate hain”
✅ Sirf 3 cheezein matter karti hain:
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Mera syllabus
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Mera revision
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Mera paper
PART 2: Board-Exam Friendly Study System
3️⃣ Board Answer Strategy (Marks Badhaane wali)
Boards mein marks milte hain:
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Clear headings
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Keywords
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Diagrams / steps
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Neat presentation
📌 Perfect English/Hindi nahi — clear points chahiye.
4️⃣ 3-Level Preparation Rule
Har chapter ko 3 layers mein baantiye:
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Level 1: Definitions + formulas (PASS layer)
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Level 2: Short & long answers (GOOD marks)
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Level 3: Diagrams / numericals / case-based (TOP score)
👉 Panic aata hai jab Level 1 weak hota hai.
3.Daily Anti-Anxiety Routine (Board Students)
🕒 60–90 Minute Power Cycle
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40 min focused study
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5 min break (walk, water)
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15 min revise what you studied
👉 Revision turant karna = darr kam hona
😴 Sleep Rule (Very Important)
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Exam ke time kam se kam 7 ghante
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Late night padhai ❌
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Fresh brain = zyada recall
PART 4: Exam Se Ek Din Pehle
❌ Mat kariye
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New chapters
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Group panic calls
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Sample papers last night
✅ Kariye
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Formula sheet
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Diagrams
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Headings practice
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Early sleep
PART 5: Exam Hall Confidence Plan
Paper milte hi:
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2 deep breaths
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Pehle 2 easy questions
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Headings + underline keywords
📌 Agar answer poora yaad na aaye:
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Jo aata hai likhiye
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Structure dikhaiye
Boards attempt ko reward karte hain.
Board Exam Reality Check
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90% marks = excellence
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75% marks = strong
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60% marks = perfectly fine
Aap number nahi, student ho.
Daily Board Mantra
“Main paper dene jaa raha hoon,
apni saari zindagi ka result lene nahi.”
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